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Benefits of the Ketogenic Diet

Besides Weight loss (and reduction in BMI)  here are some other reported benefits of this diet.

(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/)

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Controlling Blood Sugar 

Studies have shown the Ketogenic diet can reduce blood glucose (blood sugar) and can be good for managing type 2 diabetes even potentially reducing the need for medications. (Source 1, 2, 3, 4) (European Journal of Clinical Nutrition 2017)  

Cholesterol Levels & Blood Pressure

Generally the effect of a low carb diet generally results in a slight elevation of cholesterol.  Partly due to HDL (good) cholesterol, which usually means a lower risk of heart disease. 

NB: About 5-15% of the population can have an increase in their high LDL (Bad) cholesterol level and total cholesterol count, so always seek medical advied and work with your doctor to make sure you are safe. \

If you are eating heart healthy Omega 3 fats, then this has been shown to have a positive impact on your blood pressure, as well as your overall cholestoral and heart health..

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We here at Easy Tasty Keto, hope that this answers many of your Questions on Keto and the Ketogenic Diet.  Please leave your comments and suggestions below we would love to know what you think.

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If you are wanting to learn more about the keto diet then please check out our facebook group: https://www.easytastyketo.com/join-group

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Also we have some products that can help you get into Ketosis and stay there which you can check out here: https://www.easytastyketo.com/recommended-products

How does it work?

It involves significantly reducing carb intake (carbohydrate intake) and replacing it with fat. This reduction in carbs and moderate protein intake forces your body to choose another fuel source... fat.  You liver turns your stored fat into ketones which supply energy to your body and brain.  The name Keto or Ketogenic comes from this word Ketones. 

When your body is in this state, it becomes incredibly efficient at burning fat for energy and the shift from carbs to fats has often been associated with numerous health benefits such as reductions in blood sugar and insulin levels.  It can also lead to weight loss and general improvement in overall health.

What about Ketoacidosis?

Ketosis is different from a state known as ketoacidosis, which can be life threatening.  It is a serious complication of Type 1 Diabetes. 

Ketosis on a ketogenic diet is usually fine and can be quite safe.  Of course check with your health professional if you have any existing conditions or concerns.

Source: (healthline.com)

Weight Loss on the Ketogenic Diet?

Many people wonder if they will lose weight on the Keto diet, and it certainly has been known to shed the pounds.  But sometimes early on it can be discouraging to measure weight, as it may not always change as much as you'd expect,  so we advise that you measure inches.  Take a measurement of your waist arms, etc, and see if the inches are coming off.  You will probably notice this change more obviously than the weight.  Also if you do measure weight, try to do it once a month rather than every day, because weight fluctuates throughout the day, due to any number of factors.

Do I have to watch my food intake on the Keto Diet?

While it is true that when you are on Keto you generally don't need to pay close attention to calories, it is important that you watch the proportion of foods that you take in.  You might do this with an app such as Carb Manager.  And this sometimes can be a tedious process.

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Typically you need to have less than 20grams of Carbs, around 40-50, grams of protein, and 50+ grams of Fat, per day, to ensure your body doesn't have enough carbs and is forced to use fat instead.  That works out at 5% Carbs, 15% Protein, and 75% Fats.  This may change if you are an athlete doing explosive sprinting type exercises, in which case your carb intace can be increased slightly.

Can I gain weight on the Ketogenic Diet?

Even though your body is burning fat as a fuel, you still can still put on weight if you eat enough (Just like any diet).  

"You can absolutely gain weight on any diet if you're consuming 5,000 calories a day, according to Dr. Dr. Linsenmeyer, who is also director of Saint Louis University’s Didactic Program in Dietetics.(nytimes.com)"

Interestingly though... many people on the Keto diet, find that they don't feel hungry because fat tends to fill them up more, and they often self regulate and eat less anyway.

Are there any Negative Side Effects on the Keto Diet?

Keto Flu and cramping?

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Many poeple who start a ketogenic diet will experience flu like symptoms.  Commonly know as the "Keto Flu" you may feel Headache, Fatigue, Dizziness, Light Nausea, Brain Fog (Difficulty Focusing), Irritability and low motivation.  

The Keto diet acts as a diuretic and people on carb-rich diet often have excess water retention.  As your body starts to use fats as a fuel, much of this water is lost.    Along with the water electrolytes are lost as well, and it is therefore important to drink enough water and appropriate electrolytes when doing keto.  Doing so will help minimise the symptoms, and get you through the first few weeks.

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Some people also get cramps while on the keto diet which can be related to this loss of fluid and electrolytes, so make sure to get enough 'salt' and fluids when on keto.

(dietdoctor.com)

Will I get constipated on the Keto Diet?

Constipation on keto can often be caused by dehydration so drinking enough water is one of the easies ways to help this.  

In addition make sure you supplement your diet with non starchy vegetables, and low carb alternatives such as chia seeds, or even psyllium husk powder.

Will the Ketogenic Diet Affect My Physical Performance?

People tend to notice that they have Reduced Physical Performance  in the first week or so of transitioning to a Keto diet.  You may see some limitations on your performance when you first begin a keto diet, but it's usually just from your body adapting to using fat.  This will usually revert to normal, once you are used to fat.(ruled.me)

Will I lose my hair on the Keto Diet?

Usually hair loss is only a temporary thing on keto and will stop after a short time.  If you are experiencing hair loss, often taking your normal multivitamin, getting enough sleep and making sure you get a good 8 hours sleep will help.

What is Dirty Keto?  Is it OK?

Dirty Keto sounds like something on the Dark Side, and in some ways it can be viewed as such, because it is associated with Junk food, full of unhealthy saturad fats.  It's philosophy says you can eat any types of fats including fast food,  and other junk.. to keep your carbs, proteins and fats in proportion.

While this might still achieve a short term gain, the effects of ignoring healthy eating can be extremely problematic, no matter the diet you are on.  You still need a full swag of nutrients, and the right fats to make sure your body stays healthy and on track.  

If go down the dirty Keto path and turn it into a lifestyle habit, you could seriously affect your health and open up a host of problems which may  include inflammation and nutrient deficiency. (doctoroz.com)

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In short stay healthy and eat Wholesome Natural foods while on Keto.  

So called "Clean Keto" or standard Keto incorporates more of a mediterranean diet filled with unsaturated fats such as vegetable oils (like olive oil), nuts, and seeds and some fish.

Is the Ketogenic Diet bad for my heart?

There is often a bad rap about eating fat on keto, as people say it can lead to coronary heart disease because eating lots of saturated fats can be bad for you.  Which,  let's be clear it can.  So it is important to be educated about heart-healthy sources of fat, and make sure to eat those on the keto diet.   While an occasional dose of unhealthy fats will probably be fine, if you eat huge amounts of them regularly, then you can increase your risk of heart disease. (uchicagomedicine.org)

Are there any long-term side effects of the Keto Diet?

While there still seems to be a lot of talk about this topic, a study here..

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/ 

Suggests that there were not any significant side effects in being on the keto diet.  There was however a reduction in LDL (Bad) Cholesterol and Blood Glocose level, as well as an increase in HDL (Good) Cholesterol.

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